Sleep & wake-up
Sleep efficiency calculator
Enter the minutes you spend in bed and the minutes you are actually asleep to get your sleep efficiency score.
Sleep efficiency is time asleep divided by time in bed. Aim for 85% or more. Going to bed only when sleepy is one of the simplest ways to raise it.
What sleep efficiency means
Sleep efficiency is the share of your time in bed that you actually spend asleep. If you are in bed for eight hours but asleep for seven, your efficiency is around 88%. It is a simple way to tell whether your nights are restful or whether you are lying awake for long stretches.
| Efficiency | What it suggests |
|---|---|
| 85% and up | Healthy, restful nights |
| 75% to 84% | Room to improve |
| Below 75% | Too much time awake in bed |
How to raise your score
A common cause of low efficiency is spending more time in bed than you need. Going to bed only when you feel sleepy, keeping a steady wake time, and getting up if you are still awake after about twenty minutes can all help. Reserving the bed for sleep, keeping the room cool and dark, and winding down before lights out tend to push the number up over a week or two. Track it across several nights rather than judging a single night, since one restless evening is normal.
Frequently asked questions
What is a good sleep efficiency?
Around 85% or higher is generally considered healthy. Many people sit between 85% and 95%. Scores below 75% suggest you are spending a lot of time in bed awake.
How do I measure time asleep?
You can estimate it from how long it took to drift off plus any time awake during the night, or use a sleep tracker. Rough estimates over several nights are fine for spotting a pattern.
Can I improve my sleep efficiency?
Often yes. Go to bed only when sleepy, keep a fixed wake time, and avoid long stretches lying awake. Trimming excess time in bed usually lifts the percentage within a couple of weeks.